Wednesday, 19 October, 2016
WARM UP – MOBILITY
Quick dynamic joint warm-up + turkish get-up review.
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6 min AMRAP Turkish get-ups w/ Light-Moderate Kettlebell.
Use a weight that you will be able to keep moving consistently for the 6 min with no loss of mechanics.
WOD A
5 X ROW / SWING / SKIP
Complete 5 rounds for time and consistency:
Every 6 min for 30 mins:
500/400m Row
30 Kettlebell Swings (24/16kg)
60 Doubleunders (Scale DU volume, or to ~100 Singleunders if DU’s are inconsistent.)
– Rest the remainder of the 6 min before starting your next set –
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Record your working time for each round as you go but score your “slowest” round only in Zen today.
The goal is to pick a pace you can maintain across the 5 sets.
Stagger 2nd heat by 3 min.
Scale so that sets are ~4 mins.
ACCESSORY
3-4 sets of:
60s Banded or weighted plank holds
2-3 Crossover Symmetry “Plyo” movements between sets.
